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Chin-Ups (Narrow Parallel Grip) Alternative

12 substitute exercises that target the same muscles

1
Close-Grip Chin-Up demonstration

Close-Grip Chin-Up
2
Ring Wide-Grip Inverted Row on Floor demonstration

Ring Wide-Grip Inverted Row on Floor
3
Weighted Hang Chin-Up demonstration

Weighted Hang Chin-Up
4
Chin-Up (Isometric & Negative) demonstration

Chin-Up (Isometric & Negative)
5
Close-Grip Pull-Up demonstration

Close-Grip Pull-Up
6
Lever Assisted Standing Chin-Up demonstration

Lever Assisted Standing Chin-Up
7
Pull-Up demonstration

Pull-Up
8
Reverse-Grip Pull-Up demonstration

Reverse-Grip Pull-Up
9
Chin-Up demonstration

Chin-Up
10
Inverted Row demonstration

Inverted Row
11
Dumbbell Reverse-Grip Row demonstration

Dumbbell Reverse-Grip Row
12
Butterfly Pull-Up demonstration

Butterfly Pull-Up

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Chin-Ups (Narrow Parallel Grip) trains

Primary Biceps Brachii Latissimus Dorsi

Secondary Brachialis Brachioradialis Pectoralis Major Sternal Head Rhomboids Trapezius Lower Fibers

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